Restorative yoga is a gentle and therapeutic style of yoga that focuses on relaxation and rejuvenation. It involves the use of props like blankets, bolsters, and blocks to support the body in various poses, allowing the practitioner to experience deep relaxation and stress relief. Restorative yoga is particularly beneficial for those recovering from illness or injury, dealing with chronic stress, or simply seeking a gentle practice to promote overall well-being.
Here are five restorative yoga poses that you can practice in bed:
Supported Child’s Pose (Balasana):
- Kneel on the bed with your big toes touching and knees apart.
- Place a bolster or a stack of pillows in front of you.
- Fold forward, resting your torso on the bolster, and extend your arms forward or by your sides.
- This pose is excellent for releasing tension in the lower back and promoting a sense of surrender and calm.
Reclined Bound Angle Pose (Supta Baddha Konasana):
- Lie on your back and bring the soles of your feet together, allowing your knees to fall outward.
- Place pillows or bolsters under your knees for support.
- This pose opens the hips and chest, relieves tension in the inner thighs, and promotes a sense of relaxation.
Reclined Twist (Supta Matsyendrasana):
- Lie on your back and bring your knees into your chest.
- Extend your arms out to the sides in a “T” shape.
- Drop your knees to one side and place a pillow or folded blanket between or under your knees for support.
- This twist helps release tension in the spine and promotes a gentle detoxification.
Supported Fish Pose (Matsyasana):
- Place a yoga bolster or a rolled-up blanket lengthwise behind you.
- Sit in front of the bolster and slowly lower your back onto it so your spine is supported.
- Extend your arms to the sides with palms facing up or place your hands on your stomach.
- Extend your legs straight or keep knees bent with feet grounded.
- Stretches the muscles and fascia of the chest, shoulders, abdominals, and neck.
Seated wide fold (Upavistha Konasana):
- Sit up with your legs extended out wide and fold forward as far as you are comfortable while keeping your back straight.
- Use pillows or blankets under your arms or to rest your head on.
- Stretches the hamstrings, calves, inner thighs, and hips.
Restorative yoga is beneficial for various reasons, including:
- Stress Reduction: The focus on deep, conscious breathing and supported poses activate the parasympathetic nervous system, promotes relaxation, and reduces stress.
- Improved Sleep: Practicing restorative yoga before bed can help calm the mind and relax the body, improving the quality of sleep.
- Enhanced Flexibility: Gentle stretching in supported poses helps to release tension in the muscles and improve flexibility over time.
- Recovery from Illness or Injury: The use of props provides gentle support, making restorative yoga suitable for individuals recovering from illness, injury, or those with limited mobility.
- Mental Clarity: The meditative aspect of restorative yoga promotes mindfulness and mental clarity, helping individuals find a sense of calm in their daily lives.
Remember to listen to your body and adjust the props as needed to ensure comfort and relaxation in each pose. Hold each pose for 3 -5 minutes per side or longer for a deeper release.
Monica Delius is a certified yoga instructor who specializes in creating a gentle, sustainable yoga practice for her clients. She is passionate about sharing how yoga can be accessible for anyone who wants to practice. In the corporate wellness realm, she supports employees with yoga and meditation classes.
